Cod Liver Oil

B.E.D. Grocery List for Stage 2

This grocery list is for Stage two of Body Ecology Diet (B.E.D). The foods listed here are best for individuals on the tail-end of bringing a yeast or bacteria overgrowth back into balance. If you have not been on B.E.D. for at least three months, then you may want to stay with the Stage 1 Grocery List

I coined stage two “the way out” because this is when you start to see light at the end of the tunnel. Which is a big deal! You made it through the steep learning curve of colon cleansingcultured foodfood combining, and preparing grain. Well done! I have been where you are and I know how good this can feel 💃💃

Your body is on its way to re-establishing itself and likely ready for a wider variety of food. Some signs that you are getting better are are: stronger digestion, fewer cravings, more energy, clearer skin, better sleep, etc. These are signs that your body is organizing itself into ‘better’. Once you feel these improvements, you might be ready to introduce some of the foods listed below. 

If you are one of the rare few that did not come to B.E.D. with digestive symptoms (diarrhea, gas, bloating), then let the symptoms that brought you to the diet guide you … perhaps migraines was your main issue and now you notice that you have not had one in a while … that is your cue. 

Once you are ready to reintroduce new foods, move slowly; with each new food that you try, take time to observe how you feel for about two days. Are you getting uncomfortable symptoms? If the food settles in just fine, then try that same food again in four days and wait a couple more days. If you feel in the clear, then you can probably consider that food a green light and begin including it in your diet, while continuing to practice the art of food combining and 80/20 of course 🙂 Continue onward and upwards with this step-by-step process for each new food you want to bring in. In this way, you will slowly widen your diet.

* Foods marked with an (*) are harder to digest and ones to particularly keep your eye out for bothersome symptoms. 

B.E.D. Grocery List for Stage 2 (you can combine this with stage 1 list for a complete list)



Choose products made with raw, grass-fed, organic cow (or goat-camel-sheep milk).

  • Buttermilk
  • Cheese, Raw
  • Cottage Cheese (un-creamed, dry curd)
  • Cream Cheese, Cultured
  • Crème Fraiche
  • Yogurt (raw, cultured)*


Choose organic and unrefined.

  • Rendered Lard* (from pastured animals)

Fermented Food

Choose unpasteurized.

  • Adzuki Bean Miso
  • Tamari
  • Takuan (rice bran pickle)
  • Tempeh


Choose organic, local, and ripe. Fruit is easy to reintroduce, summer is best time to do so.

Start with:

  • Grapefruit

Then try:

  • Kiwi

Then try:

  • Blackberries
  • Raspberries
  • Blueberries
  • Cherries, Sour (ripe, acerola/bing)
  • Gooseberries
  • Loganberry

Lastly introduce:

  • Grapes, sour
  • Kumquat
  • Orange (be careful as so sweet)
  • Peach, sour
  • Pineapple
  • Plum, sour
  • Tangelo
  • Tangerine
  • Tomato (raw)*


Choose to soak, sprout, and cook ‘The Body Ecology Way’. It’s best to introduce one grain at a time and wait about a month in between. Whole grains have less sugar than their flour forms, so mainly consume them in most natural form. 

  • White Basmati Rice
  • Brown Basmati Rice (Texmati, Jasmati)
  • Pasta (rice, quinoa, buckwheat)
  • White Corn Grits (flint corn)
  • Buckwheat Soba Noodles (100%)
  • Black Bean Noodles*
  • Whole Oats (GF)
  • Cassava flour
  • Cassava and coconut tortillas


Beans are complicated to digest because they contain both protein and starch. Start slowly with beans for your blood type and don’t mix different types in one meal. White navy beans tend to be the most well-tolerated. Soak all beans properly. When you cook them, add a strip of kombu and sea salt to make them easy-to-digest and alkaline. Beans combine well with non-starchy veggies and cultured food.


Choose a variety of nuts and enjoy in moderation, especially those suited to your blood type.  Always soak properly before consuming. 


  • Baked Blue Corn Chips (without refined canola oil/high oleic sunflower oil)*
  • Organic Blue Corn Tortillas*
  • Cassava Chips (made with palm oil)
  • Konjacu/Shirataki Noodles (combines well with protein/starches)
  • Popcorn (air-popped blue kernels best, with coconut oil or cultured butter)*


Choose to have the sweeteners listed below on their own or with a neutral food. This is because they can cause gas and bloating when they are combined with other food. For example, add honey to your tea first thing in morning and let digest 1/2 hr. before eating breakfast.

  • Honey (raw, unpasteurized // filtered or unfiltered)*
  • Blackstrap Molasses (crude, unsulphured)*


Choose to introduce these vegetables once yeast issue is under control. Combine with non-starchy vegetables or sea vegetables.

  • Beets
  • Parsnips
  • Portabello Mushroom – cooked only
  • Sweet Potatoes 


B.E.D. Snack Ideas

Stage 2 Recipe for Pumpkin Pie with Almond Crust

B.E.D. Support with Tara (via phone or Skype)


Brown, S. & Trivieri, L. (2006). The Acid Alkaline Food Guide. Garden City Park, NY: Square One Publishers.

Gates, D. (2011). The Baby Boomer Diet. Carlsbad, CA: Hay House, Inc.

Gates, D. (2006). The Body Ecology Diet. Decatur, Georgia: B.E.D. Publications

McBride, N. M.D. (2010). Gut & Psychology Syndrome. United Kingdom: Medinform Publishing.\

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Disclaimer: This content is for general information only; primarily educational in nature; and should not be treated as a substitute for medical advice of your doctor that you, the reader, may require for any cause whatsoever, now or in future. Consult  a medical doctor regarding any health problem(s) and keep him/her fully informed to the opinions, ideas, and dietary advice offered on this site that you find useful.

May all bellies be happy!

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